What To Eat and Drink Previously, During and Following a Few Days of Trail Running

No one knows that our exhibition in a game depends, to a huge degree, on a right arranging of sustenance and hydration previously, during and after its turn of events. Indeed, even the most principled physical readiness can be troubled by a pajara or a swooning created by not having ingested enough water. 

On the off chance that, what's more, the test we will confront is a two-day 'trail running', it will place us as far as possible in a domain unique in relation to the one in which we don't generally move, this technique must be considerably more refined, if conceivable . "Similarly as we leave our skin in physical preparing, following the arrangement of your coach, we should likewise prepare hydration and nourishment, not anticipate that it should come out by some coincidence. Facing challenges here frequently causes us to fall flat", cautions Andrea Ferrandis, nutritionist and authority in perseverance sports at Sanus Vitae .. 

As we would do the night prior to any test, we should make a supper "wealthy in starches and some protein, a pizza with fish or chicken, dodging any new food on the off chance that we don't endure it well," he exhorts. 

Is it important to drink more water that earlier day? "No. Regardless of the amount we drink during that day, it won't help us much in the event that we don't have great hydration consistently (we will go to the latrine more and little else). Commonly, migraines, swooning or substantialness are expected to inadequate hydration which, in summer, can be more hazardous ". 

FIRST DAY 

The principal issue we can run into is the thing that to do in the event that we are not used to eating. "On the off chance that we think that its difficult to eat too soon, we can toss out a starch or protein bar and begin hydrating with espresso and, obviously, squeezes and water." 

If we decide on a shake , the most ideal alternative is set one up wealthy in hydrates that furnish us with energy rather than proteins. 

In the event that we don't have issues in eating food before anything else, we can eat "some toast with ham, tomato and oil or with margarine and jam. That early daytime everything is acknowledged since extraordinary physical depletion anticipates us ," says Ferrandis. 

What do I put in my knapsack? "It's the million dollar question. You need to bring water and isotonic beverage or salts in containers or bars. A solid counsel is to take two distinct jars : one with the salts/isotonic and the other with water. Why? Since the isotonic As it has an extremely sweet taste, it can get soaked and, in the event that we have not brought another beverage, we can get dried out ". 

In the event that it is hard for us to drink the isotonic on the grounds that it warms up with the warmth, we can "embed the salt containers". They are generally taken "at regular intervals however it relies a piece upon the various brands." 

Concerning food , it is advantageous to consolidate "a few different ways of acquiring starches (infant bread, sandwiches, nuts), not simply gel or bars, in the event that we get exhausted and quit eating, which could cause a 'pájara' ". 

In the event that the excursion has a stop for lunch , what do we take to have the option to proceed without weight and with energy? "Ideally, complex starches joined by some protein that is effectively absorbable (not a ribeye or red meat) and for dessert, something sweet with sugars." 

To drink, notwithstanding water, there are " cola drinks that have caffeine and sugars and are beneficial for us to change the taste routine of what we convey in the jars." 

After showing up at the objective, we can make supper "precisely like the dinner, aside from the caffeine issue since the most significant thing is to rest with the goal that the body recovers and is prepared for the following fight." 

Last STAGE 

We proceed with nourishments "high in starches and sugars." Also, "some 'recuperation' gel, chocolate cream sandwich, fig bread, nuts, (for example, almonds and pecans), bananas and drums with fluid". 

Toward the finish of the test, we can bear "a gastronomic recognition that causes us recoup since, we should not overlook, the following day we as a rule need to return to work and this recuperation is critical." A decent paella , which furnishes us with sugars and proteins, would be the ideal dish. Better with brew or a white wine? "Neither one nor the other at the same time, for a decision, better brew."

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